Blood is a liquid tissue that fills the heart and blood vessels and consists of two parts:

  • a liquid called a blood plasma and
  • Blood cells that swim in blood plasma: red blood cells (erythrocytes), white blood cells (leukocytes), and blood platelets (platelets).

The ratio of volume of blood plasma and blood cells for healthy people is constant. The volume of cellular elements is slightly smaller than the plasma volume and it is 42-45%, and blood plasma is 55-58% of the total volume of blood. The volume of blood cells for men is slightly higher than for women. Blood functions are numerous. Blood serves as a respiration function, ie. for the transfer of oxygen and carbon dioxide, then for the transfer of nutrients, waste materials, hormones, enzymes, vitamins. Its role is also regulation of volume of body fluids, regulation of acid-base balance, and regulation of body temperature, and also has a great protective role. The blood flows through the body in a closed system of tubes and blood vessels, which consists of arteries, veins and capillaries. In the chemical composition of blood, the most important ingredients are: proteins (60-80 g / L), triglycerides (0.8 – 2.00 μmol / L), fibrinogen (2-4 g / L), sodium (135-151 μmol / L ), cholesterol (3.5-6.7 μmol / L), glucose (4.2 to 6.4 μmol / L), urea (1.7-76 μmol / L), potassium (3.8 – 5.5 μmol / L), calcium (2.2-2.7 μmol / L) and bilirubin (4-20 μmol / L). Proper nutrition is a significant factor in regeneration. Iron is one of the basic elements for the good functioning of the organism. When an irregularity occurs due to irregular nutrition, then comes anemia. A nutrition that can help must contain iron in at least 2 meals per day, because very small amounts of iron can suddenly entered the body, which is conditioned by our physiology. So, large quantities do not play an important role, it’s important to often take food rich with iron, if possible have at least 3 daily meals rich with iron. Another problem is that iron is inherently useless if there are no specific vitamins and minerals for its absorption (intake of blood from food). These are folic acid, vitamin C, calcium. They are needed in minimal quantities to allow the absorption process to run well, not in megadoses.

Important information that can confuse you: red wine worsens the iron’s use from food. Unfortunately, that’s true. Although red wine has a certain amount of iron, it has even greater amounts of tannins that block its utilization, but also the utilization of total iron in a particular meal. So we do not recommend a glass of red wine “for blood” after a meal.


Iron appears in the diet in two forms: the first is found in products of animal origin, and the other form has plant origins. Iron of animal origin is absorbed much better, although absorption largely depends on other nutrition. Iron of plant origin is absorbed much better when combined with animal origin. Spinach contains a lot of iron, but it should not be combined with milk, because calcium prevents its absorption, while vitamin C  from fruits and vegetables makes it easier for use . It is important to emphasize that coffee or tea after meals reduce the absorption of iron. There are also dietary supplements that are recommended, but due to problems that may arise, it is recommended to be taken at recommendation of a doctor.
Food rich in hem-sources of iron: EXCELLENT SOURCE – pork liver, chicken liver, beef liver GOOD SOURCE – shrimps, sardines, turkey, tuna.
Foods rich with nehem-sources of iron (poorly usable form from plants): EXCELLENT SOURCE – boiled beans and lentils, peas, pumpkin seeds, sunflower seeds, baked potatoes (with shell), asparagus, blackberry, blueberry, beetroot, tomato, watermelon. GOOD SOURCE – Plum juice, dried peaches, almonds, hazelnuts, dried apricots, cinema, buckwheat.


Fruits – oranges, orange juice, melon, strawberry, grapefruit, lemon
Vegetables – broccoli, curry, tomato, tomato juice, potatoes, peppers, white wine
Spices – rosemary, chilli, basil, curry, cinnamon


Red wine, coffee, black tea, integral cereals and bran, soy products, milk

You do not have to constantly drink beetroot and blackberry juice (we would recommend it not only for blood but for your overall health), and an animal liver. It is important that you have a good source of iron, and that you take iron from several meals. If the situation does not improve within 3 months, contact your chosen doctor to determine the potential loss of iron through the blood (visible or occult bleeding) and then taking the iron supplements.
Marko Popin

🇬🇧 Advanced student of medical science and nutrition expert, skyrunner and dog lover.

🇷🇸 Apsolvent medicine i ekspert za ishranu, skyrunner i ljubitelj pasa.

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